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 | Mon, Jan 13 2025 |  |
 | Happy Birthday: Melinda |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| SHRED 01-13-25 | WARM UP 01-13-25 | WEIGHTLIFTING 01-13-25 | METCON 01-13-25 |
SHRED 01-13-25(Time, Rx2, Rx3) WARM UP 30 ON/10 OFF x 2 Air Squat Plank Shoulder Tap Cat-Cow Bird Dog ---- Band Pull Apart-20 reps Band Press-10 reps Band Passthrough-10 reps ----- Scap Push Up-10 reps Push Up w/ Slower Lower-5 reps Side Plank w/ Hip Dip-10 reps R/L Downward Dog-30 secs ---- Warm up for strength work STRENGTH WORK 15 Minutes: 3-5 Sets: A1. Dumbbell Bench Press-8-12 reps A2. DB Row-8-12 reps per arm REST 1-2 minutes *Looking to go heavier than last week on most sets. METCON For Time: 30-20-10: Wall Ball Alt DB Snatch Burpee Toes to Bar Goal: Sub 16, CAP 20 minutes Rx: 20#/10'-14#/9', 50/35 Rx2: 14#/10'-10#/9', 35/25, Sub Hanging Leg. Raise Rx3: 14#/10'-10#/9', 25/20, Sub KTC MODWOD 1: 10#/8'-6#/8', 20/15, Sub Lying Toes to Bar, Bodybuilders MODWOD 2: 10#/8'-6#/8', 15/12, Sub Lying Toes to Bar, Bodybuilder to Box |
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